How To Feel More Energised With Less Sleep

It's here. The fight the world has been waiting for. Unfortunately, you won't be able to watch it because you'll have given up the ghost and crashed at 4pm - or you'll have gotten up early and spent your bank holiday Sunday haggard.
Fortunately, we've got you covered with our sleep deprivation science. With our help, reset your body clock, bone up on circadian science and enjoy a pugilistic early morning guilt-free.

Hijack your sleep cycles and you’ll get better results in the gym and in bed

Napoleon’s march through Europe was fuelled by six hours a night. Churchill logged five hours and won a war. Bill Clinton led the free world on four and still found time for other horizontal activities. But for some reason, you spend a third of your day in bed then complain you don’t have time to finish your to-do list. You and your duvet are not happy bedfellows. Consider this an intervention.

You need eight hours sleep a night just like you need five portions of fruit and veg. A parsnip? Good. A parsnip that’s deep-fried and sold in a foil bag? Not so much. Equally, logging the same amount of time unconscious as you do at work is a waste if you spend it staring at the ceiling, outside a state where your brain can actually recharge. It’s why you wake up feeling – and often looking – like you’ve gone three rounds with Tyson even when you turn in before Evan Davis comes on.

So how do you emulate those nation-leaders, who did a touch more than just survive on severely restricted shuteye? It could be they were simply genetically wired to be short sleepers, in which case, you have Mum and Dad to blame for a proclivity to roll over when the alarm shatters your slumber. Or they could have trained themselves to get by on less. As can you.

Not all sleep is created equal.Your somnolent hours see your brain cycle through four stages. Restorative sleep comes in the third; this “slow-wave” phase sees a rise in delta brainwaves, which, among other things, stimulate growth hormone production. The stuff muscle-building dreams are made of.

Reaching delta wave sleep takes around an hourand your brain doesn’t spend long there before cycling first into dream-heavy REM sleep, then back to a near-waking state. It’s like going to the gym and spending an hour strolling on the treadmill, banging out 10 deadlifts then heading straight for the sauna. But if you can hijack that process, you can get better results in less time – in the gym and your bed.

Cutting back from a full eight hoursto a functional four won’t happen, well, overnight. At least, not if you want to safely get behind the wheel of a car the next day. But after sleep deprivation, your brain reaches delta wave state faster. So by gradually reducing your hours, you’ll train it to shortcut straight to the good bit. Start by pushing lights out back five minutes every night for four weeks. Just ensure you keep getting up when your alarm goes off. Even if that means enlisting your better half to roll you out of bed. And – we’re sorry – that does include weekends.

You can encourage your body into slow-wave sleep more quicklyby chucking out potatoes. That helps guarantee that the hours you’re getting are prime quality, not dream-ridden. This process will, admittedly, take its toll in the first month. Expect to be as groggy and short-nerved as a new dad. But the body will adjust in time. You’ll soon find that you’re not only back to fighting form but, with all the extra hours available, inspired to fill them.

Video: How to Stop Being TIRED All the Time

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